141230

Main – CrossFit

Weightlifting

Hang Snatch (Perfect Double)

Metcon

Metcon (20 Rounds for reps)

20 Minute EMOM:

Odds: Row 20/15 Cals

Evens: 10 Toes to Bar


Usual suggestions apply. Pick a calorie number and try your best to maintain it. You should be moving at a fairly decent pace (85-90% effort) for about 50 seconds when you row.

Work on that kip for the toes to bar. No one cares how high your toes actually go if you’re not kipping.

Extra

1 Clean + 2 Jerks (Heavy Set)

Pull-ups (50 Strict)

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